M&S Team

Muscle & Strength's Content Team is a group of fitness industry experts dedicated to publishing the highest quality articles, workouts and guides on the M&S Website.
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About M&S Team

Muscle & Strength's Content Team is a group of fitness industry experts dedicated to publishing the highest quality articles, workouts and guides on the M&S Website.

M&S Team's Content

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348 Comments+ Post Comment

Steven's picture
Posted Fri, 07/20/2012 - 14:37
Steven

Pinwheel curls are hammer curls, simply performed across the chest. They are included in the 4 day power, muscle burn split.

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Posted Tue, 09/24/2013 - 15:06
dev

plz give me some tips for increases my hight

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Posted Thu, 07/12/2012 - 04:55
Sourabh Agarwal

Dear Steve,

Thank you for posting these two great workouts. I will be starting with the 8 week workout. However, since I'll be working out for two days only, what should I do for the rest days? Can I do some home workouts or cardio? Kindly suggest.

Regards,

Steven's picture
Posted Fri, 07/20/2012 - 14:38
Steven

Cardio several times per week for overall health is a good idea.

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Posted Sat, 07/21/2012 - 04:04
Sourabh Agarwal

Thank you for your reply! Can't wait to start this workout

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Posted Mon, 07/23/2012 - 17:10
Caleb

Two years ago I googled workouts and came across your strength and density 4 day split. I was 5'11" and 145lbs. I've kept doing different workouts youve written on here and listened to your food and proper supliment intake with them too. I'm now 190 and have you to thank for helping me change my bad habits and the workouts that pissed me of so much. Sincerely thank you for the motivation and great advice!

Steven's picture
Posted Thu, 07/26/2012 - 14:52
Steven

Thanks so much for the comment! I would love to see the before and after pics. Email me if you would like to share: steve.shaw@muscleandstrength.com.

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Posted Mon, 07/23/2012 - 18:59
Michael

Steve,

I am a 26 year old Navy veteran who is working on his degree in Exercise Physiology. I am 5'9" and weigh 280 pounds. I would like to lose some weight to be healthier and look better before I get back into lifting for strength/looks. I was reading some of your advice on Doug's 6 day cutting routine. I am basically at ground zero again in regards to lifting so I don't plan on jumping into that right away, but can you give me some advice regarding carb cycling and performing both cardio and resistance training (Can I do both on the same day or should I alternate days)?

Steven's picture
Posted Thu, 07/26/2012 - 15:00
Steven

Hi Michael,

You can do cardio and resistance training on the same day. My advice is to do whatever is most convenient. You are more likely to stay committed this way. Regarding carb cycling, here is a good article I recommend from Brad Borland:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

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Posted Fri, 08/17/2012 - 21:24
Ethan Smith

Hi, I love your work, but Im at a crossroads. I need to be able to run long distances, at a reasonably fast pace. However, I love weight training. As far as I know, heavy squats will slow down your running times. And I do not want to develop a jail body by avoiding squats. So what would you recommend I do? Thanks for any help.

Steven's picture
Posted Fri, 09/14/2012 - 14:06
Steven

Heavy squats made me a very fast sprinter and improved my jumping ability. Stronger legs won't slow down your running speed. You might be surprised.

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Posted Fri, 09/07/2012 - 21:25
Hugo Queiroz

Steve, I've tried yersterday your Bicep workout set (http://www.muscleandstrength.com/workouts/power-muscle-burn-bicep-workou...) and this is absolutely NUTS! I almost cry of so much pain. I slept for 9 hours and when I woke up, I couldn't move my arms of so much pain! This is really awesome, man!

I'm trying to find my perfect workout routine and I found this: http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerb...

This is PERFECT! But, I have only one doubt: Why the Bicep workout is different? Could you explain to me? Wich one is better? And I found also a Tricep Power Muscle Burn Workout of you, that is different too. I don't understand it. Could you tell me why and wich one is better?

Steven's picture
Posted Fri, 09/14/2012 - 14:08
Steven

The bicep workout is different because it's not a specialization type bicep program.

I would run the specialization every now and then if you feel you have stubborn biceps.

Steven's picture
Posted Fri, 09/14/2012 - 14:08
Steven

The bicep workout is different because it's not a specialization type bicep program.

I would run the specialization every now and then if you feel you have stubborn biceps.

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Posted Sun, 09/09/2012 - 13:47
sonny ewing

Hi Steve i have two weeks left of your GVT program and was wondering if you can giveme another program for bucking up.

Regards Sonny

Steven's picture
Posted Fri, 09/14/2012 - 14:10
Steven

I'd need more information about your current strength levels, eating plan, etc.

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Posted Sun, 09/16/2012 - 17:11
sonny ewing

Hey Steve

6ft 2 approx 13st 10 training GVT as follows bent over row 77.5kg 10x10, preacher curl 27kg 10x10, squat 100kg 10x10, leg curl 57.5kg 10x10, flat bench 80/85kg 10x10, db shoulder press 22.5kg 10x10, skull crushes 27kg 10x10.

Food is tricky breakfast roughly a large bowl of porridge+honey 250 of milk+2raw eggs throughout the working day 2 large bowls of white rice and mackrel 2 wholemeal wraps with a small tin of tuna/mayo or a large turkey breast. Half hour before training 250ml of milk/2 raw eggs same after training. evening meal jacket potato plan with large turkey breast and frozen veg. evening snack 3whole eggs+2 whites half a red onion hand of cheese omelette two litres of water throughout the day.

Regards Sonny

Steven's picture
Posted Mon, 12/03/2012 - 16:09
Steven

Your strength levels look good. I recommend the Power Muscle Burn program.

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Posted Sun, 09/09/2012 - 21:12
David

Hey Steve. I've been using your 5 day strength workout for a couple weeks and it works great. Im up to 300 lbs benching, and Im 5ft 8in 183 lbs. Ive increase my meals and protein intake as well as aminos. Im trying to build muscle and increase strength as fast as possible. Should I just continue the same plan? Or do you recommend a more higher level routine? I have experience lifting so any workouts are perfect for me. Thanks!

Steven's picture
Posted Fri, 09/14/2012 - 14:16
Steven

Stick with it. That's an advanced program. It will serve you well.

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Posted Thu, 09/13/2012 - 07:41
lori

ive read thru almost all of your comments and questions on your 5 day mass split. i couldn't seem to find the answer as to why you didnt pair back with biceps? you have chest and tris together. ive done seveal splits over the years and ive mixed things up alot, i just wondered why you didnt put these 2 together? thanks!! loved the workout. going to start it next week. cant wait for the 40 rep burn set :)

Steven's picture
Posted Fri, 10/05/2012 - 12:42
Steven

You can really pair any bodyparts together as long as the overall split makes sense. There is no right or wrong way to approach things per se.

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Posted Sun, 09/23/2012 - 16:41
sonny ewing

Hi Steve i am 33 6ft 2 roughly 13st 10, bench press 80kg 10/10, db shoulder press 20kg 10/10, skull crushes 27kg 10/10, bent over row 70kg 10/10, preacher curls 22kg 10/10, squat 100kg 10/10, leg curls 57kg 10/10.

Food roughly 1 large bowl of porridge 250ml of milk with 2raw eggs. through the working day two portions of rice with mackerel and 2 tortilla wraps with 4eggs and mayo or a can of tuna/mayo. Before training 250ml of milk with 2raw eggs the same after training, dinner 2 large fish cakes and frozen veg or beef chilli with rice. Before bed 4/5 egg omelette with cheese.

Steven's picture
Posted Fri, 10/05/2012 - 12:43
Steven

How can I help?

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Posted Sun, 10/07/2012 - 12:34
sonny ewing

Hi Steve i was on your GVT programe and i have now finished it and was wondering if you can advise another programe for bulking up. I have given strength info and food info in a previous email.

Many thanks Sonny

Steven's picture
Posted Tue, 11/27/2012 - 15:49
Steven

Try the Power, Muscle Burn 4 day split.

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Posted Mon, 10/01/2012 - 02:05
Steven

Hey Steve:
Hey Steve i have low metabolism,I work out alot but dont ever see any improvement. What should i do? thanks

Steven's picture
Posted Fri, 10/05/2012 - 12:45
Steven

Get stronger!

What does your current eating plan look like?

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Posted Mon, 10/01/2012 - 21:07
Randy

I have a thirteen year old son that wants to get big with the best results. He is on a high protein diet. He gets 30g of protein per meal, six meals a day. He takes creatine prior to working out and works out 5 days a week. What are the best exercises for him to do?

Steven's picture
Posted Fri, 10/05/2012 - 12:47
Steven

First, he should not be working out. Second, creatine really is of little benefit to him right now. Third, he needs a good coach that can show him proper exercise form.

This program can be a good place to start for most:

http://www.muscleandstrength.com/workouts/8-week-novice-quick-start-work...

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Posted Sat, 10/06/2012 - 18:54
Ioan

Hi Steve,

I have been working out for 2 years now. I first started with a regular split, 8 months ago moved on to a pull-push-back routine, and for almost two months now, thanks to you, I have started a full body routine. I tried the last full body workout routine presented in the article and it works pretty good. However, I want to try something else and came up with this. Would you take a look at this routine and tell me if it is alright to do?

Workout A

Squats 3 x 8
Bench Press 3 x 8
Pull ups 3 x 8
Standing Shoulder Press 3 x 8
Abs 2 x 20
Dips W 2 x 8
Barbell Curls 2 x 8
Calves 2 x 8

Workout B

Deadlifts 3 x 8
Incline B Press 3 x 8
Barbell Rows 3 x 8
Standing Shoulder Press 3 x 8
Abs 2 x 20
Close Grip BP 2 x 8
Shrugs 2 x 8
Dmb Curls 2 x 8
Lungees 2 x 8

Workout C

Front Squats 3 x 8
Dmb B Press 3 x 8
Pull ups 3 x 8
Standing Shoulder Press 3 x 8
Abs 2 x 20
Dips W 2 x 8
Barbell Curls 3 x 8
Calves 2 x 8
RDL 2 x 8

Workout D

Deadlifts 3 x 8
Bench Press 3 x 8
Barbell Rows 3 x 8
Standing Shoulder Press 3 x 8
Abs 2 x 20
Close Grip BP 2 x 8
Dmb Curls 2 x 8
Shrugs 2 x 8

The sequence would be ABCDABCD. Monday A, Wednesday B, Friday C, Monday D, Wednesday A and so on.

RDL stands for - Romanian deadlifts.

Every exercise will be done using the same weight, as soon as all sets get done with the same weight for all 8 reps, then the weight would be increased.

Thank you!

Steven's picture
Posted Tue, 11/27/2012 - 15:50
Steven

That looks reasonable. Hard, but reasonable.

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Posted Mon, 10/15/2012 - 14:13
Nate

Steve, love your workouts. I have been doing the power muscle burn now for several weeks and I can really see and feel a difference...however with a new baby an demanding job it is very hard for me to get to the gym more than twice a week. Excuses...I know. But I can fully committ to two days a week. What would you recommend? Is there a hybrid two day power muscle burn or could I condense the 4-day to 2-days, if so what would the makeup be? THANKS!

Steven's picture
Posted Tue, 11/27/2012 - 15:52
Steven

I could chop it down to a 2 day, but I'm not sure the PMB would be best for that. This might be a better choice:

http://www.muscleandstrength.com/workouts/2-day-simple-ab-split-by-steve...

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Posted Tue, 10/16/2012 - 19:24
Nate

Steve- great articles. I've been doing the power burn 4 day split and have been noticing gains...however with a new job and baby I'm finding I can only make it to the gym on tues and thurs. Is there a mod I can do to this routine or maybe a full body split for those two days? I'm 6'4" 190. I run the other 3 days and just want to build mass with definition. Thanks Steve!

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Posted Sat, 10/20/2012 - 14:30
sonny ewing

Hi Steve i have done six weeks on your GVT program and was wondering if you can give me another program for bulking up.

I am 33 6ft 2 roughly 13st 10, bench press 80kg 10/10, db shoulder press 20kg 10/10, skull crushes 27kg 10/10, bent over row 70kg 10/10, preacher curls 22kg 10/10, squat 100kg 10/10, leg curls 57kg 10/10.

Food roughly 1 large bowl of porridge 250ml of milk with 2raw eggs. through the working day two portions of rice with mackerel and 2 tortilla wraps with 4eggs and mayo or a can of tuna/mayo. Before training 250ml of milk with 2raw eggs the same after training, dinner 2 large fish cakes and frozen veg or beef chilli with rice. Before bed 4/5 egg omelette with cheese.

Regards Sonny

No Profile Pic
Posted Mon, 10/22/2012 - 21:36
robertodenzon

hi . . Can you help me with my workout routines and proramms ..im want to build my muscle to build up my self confidence... plz help.. i dont know where to start ..

Steven's picture
Posted Wed, 12/05/2012 - 18:36
Steven

Have you ever lifted before?

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Posted Wed, 10/24/2012 - 08:53
robert

dear steve,

im confuse on what program should i use
im 21yrs old 120lbs 5`5``

plz help me .. and can your programs stand without taking any of supplements?

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Posted Sun, 10/28/2012 - 20:34
Carlos

Hi, could you please recomend to me a routine to build muscle and i am focusing only in:
Chest, Biceps, Shoulders ,Triceps, back and abs

If i can work out in home from monday to thursday (4 days)

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Posted Tue, 10/30/2012 - 15:13
Daniel

He Stve, I've been using your 5-day-split for 6 weeks and think it is an amazing workout! Awkwardly, my new job consists of me working 3 on 3 off 12 hour night shifts - is there any way I could do these same workouts in a 3 on 3 off pattern.

Thanks Steve.

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Posted Sat, 11/10/2012 - 12:01
ustulation

hi steve. i've been following your articles lately and i really thank you for them. it's hard to get genuine/authentic advices and you are certainly one of the few sources disseminating them. thank you for that. as for myself, i hit the gym 4mths back. now it's been a month since i last went and will resume in the coming week. my gym is ok for most purposes but there is no good trainer so i bank on the articles on the Net. Some say that supersetting is the way to go (http://nxgnutrition.wordpress.com/) while others recommend it only as a change for a short duration. i am confused and this time i'm hitting the gym with (hopefully) much more determination. i'm 186 cm and 77 Kgs, no injuries. i only have a little more than an hour for the gym (starting 8ish in the evening most of the time) and gym's only open Mondays through Fridays. i know it must be a hackneyed request to you, but can you please suggest me a routine? i want to put on muscle bulk and form both. i dont know which is to be targeted 1st and the way to go about it. if you provide me a routine it'll be very helpful and i wont feel like a rudderless ship.

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Posted Sun, 11/11/2012 - 13:12
anthony

hey steve did u used to help out the new richmond powerlifters with kazmarski

Steven's picture
Posted Wed, 11/28/2012 - 16:25
Steven

No sir.

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Posted Mon, 11/26/2012 - 23:11
Oliver

It's comforting to find someone with 20years training that "only" benches 430, I've been at it for 13years and am only at 345. I was told a natural can't do 600 raw, but I think given enough years I'll get there. I peaked around 290 and it took a year or more to get to 308. Then it went back down to 290 and it's taken several years to hit 308 again. However, I then moved within 6weeks to 345 and 400 is looking possible. 500 is miles from 400, I have no idea how long it will take, but if I get there in just a few years 600 should be possible in my lifetime. Once I get to 400, the road to 500 which will give me the belief in a 600 will be very cautious. I hear most pec tears happen in the 4-500 range.

Steve, what was your time progression like from 220-300-400?

Steven's picture
Posted Tue, 11/27/2012 - 15:54
Steven

I know a couple 500 pound benchers. Once is 54 and scraps for pounds a year. It gets very hard past the 350 point, but you never know what is possible.

220-300 went very quickly. About a year. 300 to 400 took several years.

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Posted Wed, 11/28/2012 - 09:48
Rok

Hy Steve,

I'm 20 years old and I have been working out for 8 months and I'm slowly progressing, so I wanted to try something new and a week ago I saw your articles, which are great. I got interested in 4 Day Power Muscle Burn Workout Split, which I think it's great, but I changed it a bit with my old program. I was wondering if you could take a look at it and tell me if it's ok or should I change something.
I dont like exercises like Deadlift, becouse I know someone who got hurt like that, so i stick to machines at least for my back.
I dont have problem with time, so iff you would like to change something fell free to do so.

Monday - Shoulders

10min bike
Seated Barbell Press 4x5
Seated Arnold Press 3x10
One Arm Standing Dumbbell Front Raise 3x10 each
Dumbbell Lateral Raise 2x30

Tuesday - Back/Biceps/Abs

10min bike
V-Bar Pull Up 3x6-8
Machine T-Bar Row 3x10
Overhand Close Grip Lat Pull Down 3x10
Seated Cable Row 2x40

Pinwheel Curls 3x3
Standing Barbell Curl 3x10
Cable Preacher Curl 2x30

+ ABS

Wednesday - OFF

Thursday - Legs

10min bike
Leg Extension 3x10
Smith Machine Calf Raise 3x10
Leg Curl 3x10
45 Degree Leg Press 2x40
+20min bike

Friday - Chest/Triceps/Abs

10min bike
Barbell Bench Press 4x5
Incline Bench Press 3x8-10
Dumbbell Bench Press 3x10
Dumbbell Flys 2x30

Dips 3x10
Dip Machine 3x10
Cable Tricep Extension 3x15

+ ABS

Saturday - OFF
Sunday - OFF

Thanks for your answer.

Steven's picture
Posted Wed, 11/28/2012 - 16:31
Steven

Everything looks solid except for legs. You're not going to see really any gains from a leg program like that.

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Posted Fri, 11/30/2012 - 10:53
Greg

Hi Steve,
came across your Power,Muscle,Burn,routine and I am very interested in trying it. Was wondering if you could split it into a 3 day full body program? Monday power, Wednesday muscle and and Friday burn? Would this split work and give you the same results?
Thanks

Steven's picture
Posted Mon, 12/03/2012 - 16:10
Steven

We will be working on a 3 day variation very shortly.

In the mean time I recommend:

Monday - Push - Chest, shoulders and triceps

Wednesday pull - Back, Biceps, Traps and Abs

Friday - Legs.

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